How to Treat Sore Muscles

Co-authored by Eric McClure | Medically reviewed by Troy A. Miles, MD

Last Updated: December 21, 2022 References

If you’re a little sore after a long day at work or you’re feeling a bit stiff after an intense session at the gym, you should be able to soothe your muscles at home with ease. Treating sore muscles is typically pretty straightforward, so this shouldn’t require anything too complicated. Even if you have a chronic condition that causes sore muscles, there are still plenty of easy things you can do to alleviate the soreness you’re experiencing.

Here are 10 effective ways to alleviate sore muscles.

1

Rest

If you overdid it at the gym or at work, take it easy for a few days. If you pushed yourself to the limits on the bench press or you picked up one too many boxes at work and you’re feeling it the day after, just skip the physical activity for a day or two.^{[1]
X
Research source} It typically takes muscle fibers 48 hours to repair themselves, so take it easy and avoid pushing yourself until the soreness goes away.^{[2]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
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- You can normally treat a sore muscle at home, but if the pain gets worse, it’s unbearable, or you notice any abnormal signs, see a doctor.^{[3]
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  Research source}

2

Ice

For acute muscle soreness, use a cold compress to take the edge off. If your muscle soreness isn’t more than 48 hours old,^{[4]
X
Research source} grab a cold compress and wrap it in a cloth. Rest it on the muscle for 10-20 minutes or so. The cold will numb your muscle and relieve any dull pain, but it will also reduce the inflammation that’s causing that sore feeling.^{[5]
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Trustworthy Source
University of Rochester Medical Center
Leading academic medical center in the U.S. focused on clinical care and research
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- If you don’t have a cold compress, you can just use a bag of frozen veggies. Alternatively, you can dampen a towel with cold water, fold it and place it into a sealable bag, and then freeze it for 15 minutes.
- You can still use a cold compress if your muscle has been sore for more than 48 hours, but it’s likely not going to bring as much relief as heat at that point.

3

Heat

Use a heating pad to relax the muscle if it’s still sore after 2 days. If you’re going on day 3 of a sore muscle or you have a chronic condition that’s causing your muscle soreness, grab a heating pad. Prop yourself up in a comfortable position and turn the heating pad on after placing it directly on or under the muscle. Leave it on for 10-20 minutes based on your personal preference. The heat will increase the blood flow and reduce stiffness, which should help your muscle recover.^{[6]
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Trustworthy Source
University of Rochester Medical Center
Leading academic medical center in the U.S. focused on clinical care and research
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- In a pinch, get a towel. hold it under some warm water, and lay it over your muscle.
- While ice is basically fine anytime, you don’t want to use heat in the first 48 hours after you’ve been injured. This may trigger more inflammation, which may make your sore muscle worse.^{[7]
  X
  Trustworthy Source
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

4

Foam rolling

Grab a foam roller to relieve tightness and improve flexibility. Set a foam roller down on the ground. Lie or rest in a position so that your sore muscle rests directly on top of the roller. Lean your body weight into the roller and move the muscle back and forth over it.^{[8]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} Do this for 20 minutes to relax your sore muscle, alleviate any minor pain, and improve your range of motion.^{[9]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- If you’re buying a foam roller specifically for this, pick up a medium-strength roller. This should be the most comfortable for beginners.

5

Stretching

Reduce soreness before or after exercise by stretching your muscle out. If you do any exercise with your sore muscle, stretch for 10-15 minutes before and after your workout.^{[10]
X
Research source} You don’t need to do anything fancy, just use whatever positions or exercises you’d like to stretch the sore muscle out. This will reduce the overall tightness of the muscle in the following days and keep your sore muscle from getting irritated any further.^{[11]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- When you aren’t dealing with an injury, stretching before and after a workout is a good way to prevent sore muscles in the first place!^{[12]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}
- As a rule of thumb, it’s a good idea to stretch at least 3-4 times a week^{[13]
  X
  Research source} even if you aren’t working out.^{[14]
  X
  Trustworthy Source
  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  Go to source}

6

Aerobics

Get a little bit of easy exercise in to soften up your sore muscles. If you don’t normally work out, or you’re hoping to continue working out without irritating your muscle further, do a little light aerobic exercise! This is a great way to speed up your recovery time and alleviate pain. Any aerobic exercise will work, so pick an activity you enjoy. Speed-walking, swimming, cycling, jumping rope, and even dancing are all great options.^{[15]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Whatever exercise you choose, just go easy. The benefits for your sore muscle are going to dissipate if you do anything involving explosive movement, weights, or heavy resistance. If you break a little sweat but don’t exhaust yourself, your sore muscle will get better.^{[16]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}
- An aerobic exercise is any activity that conditions your cardiovascular system. In other words, if it’s a sustained activity that keeps your blood flowing and doesn’t involve resistance, it counts!^{[17]
  X
  Trustworthy Source
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

7

Massage

Take a load off by getting a professional massage to relieve pain. If you want to treat your sore muscle while engaging in some relaxation, get a massage! Schedule an appointment with a massage therapist and tell them about your sore muscle before the session starts. Massage treatments will significantly ease any inflammation and soreness you’re experiencing.^{[18]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- The massage may not speed up your overall recovery time, but it will absolutely soothe any pain or stiffness you’re dealing with.^{[19]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

8

OTC medication

Keep soreness and stiffness under control with ibuprofen during the day. Any nonsteroidal anti-inflammatory drug will reduce any swelling or inflammation in your sore muscle. This is a particularly good option if you want to go about your day without the constant soreness bothering you.^{[20]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} If you prefer to take naproxen or aspirin instead, that should take the edge off as well.^{[21]
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Trustworthy Source
MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
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- Follow the instructions on the bottle to take your medication of choice. Never exceed the daily recommended dosage.^{[22]
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  US Food and Drug Administration
  U.S. government agency responsible for promoting public health
  Go to source}

9

Topical cream

Use a topical treatment, like Icy Hot, to obscure that sore feeling. Any topical cream that cools or soothes your skin will help distract you from the soreness you’re experiencing. Icy Hot, Bengay, ThermaCare, and aloe vera are all solid options depending on what product you prefer. If you have a nagging soreness in a muscle and it’s bothering you, follow the instructions on the label to apply it to your skin. The relief should be fairly immediate.^{[23]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- These products literally change the temperature of your skin. This can help increase blood flow in the area where you apply the gel or cream, which may speed up your recovery time.^{[24]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source} However, the odds are high that the main benefit is that these products distract you from the pain.^{[25]
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  Research source}

10

Anti-inflammatory foods.

Switch your diet up to incorporate foods that fight sore muscles. There are a handful of dietary changes you can make to reduce your muscle inflammation. The impact may be minor right now, but if you’ve got a chronic condition that causes your muscles to become sore or you often find yourself sore for multiple days after you work out, this may make a huge impact! As a rule of thumb, anything unprocessed and natural will help.^{[26]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} In addition, these dishes and ingredients might help:
- Ginger. This is a great ingredient that you can incorporate in a variety of Asian dishes. You can also just boil some ginger in water to make ginger tea!^{[27]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}
- Caffeine. A daily cup of tea or coffee has been shown to reduce muscle inflammation.^{[28]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}
- Fish. Any fish that’s rich in omega-3 fatty acids, like salmon, will you’re your body’s muscles repair themselves after exercise.^{[29]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}
- Antioxidants. Berries, cherries, and pomegranates are all high in antioxidants. While the impact is unclear, these antioxidant-rich foods may help your muscles relax after exercise.^{[30]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}